Sore Muscles, Restless Nights? Meet Magnesium
Whether you're sprinting down a soccer field, keeping up with grandkids, putting in long hours at a desk, or running on your second cup of coffee as a sleepy soccer mom or dad, a quiet little mineral is working hard on your behalf. Research from this year explains why it merits your attention, and the care team at Chiropractic Solutions in San Jose is here to help you understand what it means for you.
A HARDWORKING MINERAL
Magnesium takes part in more than 300 enzyme reactions in the body, including the ones that produce cellular energy, help make protein, and shuttle charged particles in and out of cells so muscles and nerves can communicate. (1) You'll find it in leafy greens, nuts, seeds, beans, and whole grains. A colorful, varied plate is an easy way to keep magnesium on the menu.
SUPPORTING MUSCLE RECOVERY
A 2026 narrative review by Domingo and colleagues found that magnesium's most consistent benefits tend to appear after exercise rather than during it, with multiple studies reporting reduced muscle soreness, improved perceived recovery, and lower markers of exercise-related muscle damage, while effects on strength and power were mixed. (1) The authors see it as a recovery support rather than a performance booster. For anyone who wakes up sore after a busy day, that's an encouraging finding.
WHAT ATHLETES CAN TEACH US
Athletes provide a helpful window into what magnesium can do, since sports like soccer ask a lot of muscles through repeated sprints, sudden changes of direction, and contact. A 2026 synthesis of 22 studies in soccer players evaluated magnesium alongside melatonin, probiotics, and other nutrients, and reported that these supplements could support performance and recovery, though the authors recommended larger, field-based trials to pin down best practices. (2) You don't need cleats to take these lessons to heart, since everyday life keeps muscles busy too.
BETTER SLEEP FOR THE REST OF US
And what about the rest of us, from hardworking parents to anyone who has trouble drifting off at night? A 2026 systematic review of 12 placebo-controlled trials by Lopresti and colleagues found that magnesium may offer mild sleep benefits for specific groups, including older adults with insomnia, adults reporting poor sleep, and people whose sleep is disrupted by nighttime leg cramps, though the overall evidence was mixed and too limited to recommend it as a routine insomnia treatment. (3) If restless nights are part of your routine, it may be worth a conversation with your care team.
PUTTING IT ALL TOGETHER
Magnesium isn't a magic fix, but it can work alongside chiropractic care, movement, healthy eating, and quality rest. Before trying any supplement, talk with your chiropractor at Chiropractic Solutions in San Jose or your healthcare provider, especially if you have kidney concerns or take any medications. A few thoughtful habits can go a long way toward helping you move, recover, and rest well.
CONTACT Chiropractic Solutions
Listen to this PODCAST with Dr Leisa Marie Grgula on The Back Doctors Podcast with Dr. Michael Johnson as she talks about how she and fellow Cox® Technic chiropractors utilize the Cox® Technic System of Spinal Pain Management in working with athletes, pro and amateur. Then schedule your San Jose chiropractic appointment soon.
